4 rounds at 85-90%:

– 250 m row

– 20 wallballs (20/15)

– 20 kettlebell swings (heavy)

– 8 burpees over box jumps (24/20”)

– 8 toes 2 bar/12 abmat sit-ups

Rest 5-6 min

 

*switch up movement order every round, keep round times the same

 

Function

A1) DB Rear foot elevated split squat; 6-8×3 @30X1; rest 60 sec

A2) 1 min handstand push-up work; rest 60 sec

Performance

A1) BB Rear foot elevated split squat; 6-8×3 @30X1; rest 60 sec

A2) 3xME HSPU or deficit HSPU; rest 60 sec

+

Everyone

B) quickly work up to 80% 1RM clean and jerk

C) EMOM x 8-10min

– 1 Clean and jerk at 75-80% 1RM

 

*Use DB if not comfortable with BB, be safe and have partner spot

 

A) Power snatch TnG cluster; 5.5.5 x 3; rest 20 sec/2-3 min

B1) Snatch grip first pull @ 105+%; 4-5×3; rest 90 sec

B2) Seated arnold press @20X1; 6-8×3; rest 90sec x3 (heavier than last week)

+

All out 100% effort:

– 400m run

– 40 KB swings (70/53)

This is a re-test.

 

*snatch grip first pulls should end at knee. keep butt down and back angle the same from the floor to the knee. raise with the chest and load hamstrings

 

A. HPC x 1/FS x 5 – work to a tough 5 in the FS in 10 min

B. AMRAP unbroken wall balls (-5); rest 90 sec x 3

+

For time:

5,4,3,2,1 reps of:

– Hang power cleans, heavy (185/115, 135/95, 95/65)

10,8,6,4,2 reps of

– Ring dips/box dips

 

*Substitute box dips for ring dips if unable to do them

 

10 min @ 80%:

– 25 m burpee broad jumps (no push up)

– 10 heavy RKB swings

– 10 sit-ups

(rest walk 6 min)

 

10 min @ 80%:

– row 250 m

– 12/10 push ups HR

– 25 double unders

(rest walk 6 min)

 

10 min @ 80%:

– 3 wall walks

– 3 TGU/arm – 53/35

– run 200 m

 

A) HBBS 3-4×4 @ 31×1; rest 2 min (heavier than last week)

+

Row sprints;

20sec @ 95%

rest 90 seconds

x5

+

Run sprints

200m @ 100%

rest 5 min while walking back

x4

 

*run hard to 400m turn around and walk back

*record meters on rows

A) Power clean cluster 2.2.2×3; rest 10 sec/3 min (Heavier than 10/8)

B1) Pendlay row @20X1; 6-8; rest 90sec

B2) Seated arnold press @20X1; 8-10; rest 90sec x3

C) AMRAP set of MU/CTB pull-ups/pull-ups/4-6 negative pull-ups; rest 2-3mins x 3

 

A) 5x 2 push jerk + 1 split jerk off rack – rest 2 min

+

TESTER

15-12-9 reps for time:

– Thruster (115/75, 95/65, 75/45)

– Burpee box jump (24/20)

+

Optional coach finisher

 

*stay on heals during dip and drive on jerks, ensure completely vertical bar path overhead

*build to a tough weight but keep foot position spot on during split jerks

*thrusters designed to be slightly heavier than Fran weight